We'll be at the gym between 6:15 - 8:30am to collect gear. Active members are invited to borrow gear. If this time does not suit, please message Jane and we can organise another time.

Every 5 min: 10 Power Cleans 50/35kg 10 Power Snatch 50/35kg 8 Clusters 50/35kg

‘The Chief’ 5 x 3 min rounds with 1 min rest between rounds (restart AMRAP every new 3 min cycle) 3 Power Cleans 60/42.5kg 6 Push Ups 9 Air Squats

AMRAP in 20 min: 2 Muscle Ups 4 Handstand Push Ups 8 Kettlebell Snatch 24/16kg (4 per side)

Pull Ups Skills Session Alternating EMOM for 12 Min: 3 CTB Pull Ups + 3 Toes to bar 3 Squat Snatch 50/35kg

4 x 500m Row OR 4 x 1000m Assault Bike OR 4 x 400m Ski Erg *Rest approx 2-3 min between rounds * after, work on handstand skills or v up challenge * Handstand shapes https://www.instagram.com/p/B9zA63BgdpS/?igshid=kxnks952wqyo * kick up to freestanding handstand https://www.instagram.com/p/B9SFnY-Aqst/?igshid=1rbdvycmzuq91 * Handstand walking * Or V Up Pass Thru challenge https://www.instagram.com/p/B9u-rE9ADmo/?igshid=pphla1wm4thw

Front Squat 3-3-3-3 AMRAP in 8 min: Run 100m 10 Front Squats 50/35kg 10 Ball Slams 15/12kg

For Time: 30 Double Unders, 30 Push Ups 60 Double Unders, 30 Shoulder to Overhead 35/25kg 90 Double Unders, 30 V Ups 60 Double Unders, 30 Sumo Deadlift High Pulls 35/25kg 30 Double Unders, 30 Burpees ShredWOD 2km Row (Time Trial)

For Time: 30 Double Unders, 30 Push Ups 60 Double Unders, 30 Shoulder to Overhead 35/25kg 90 Double Unders, 30 V Ups 60 Double Unders, 30 Sumo Deadlift High Pulls 30 Double Unders, 30 Burpees

AMReps, 1 minute on each station (Fight Gone Bad Style) Box Jumps 24/20” Toes to Bar Jumping Lunges Alternating DB Snatch 22.5/15kg Run (car park laps) Rest